STRENGTH: Strict Pull Ups - 4 sets of max reps, rest between sets.
WOD: 5 Rounds for Time
9 Bench Press (135/95)
21 Double Unders
REC: Work on improving GHD Sit Ups, Reverse Hyper and Hip Extensions, work on Ham Raises for an extra challenge. If there is time, work for 3 sets of 10 reps each.